Lifestyle changes

PHYSICAL HEALTH STRATEGIES:

• Exercise including both cardiovascular and strength training.
• Reducing weight if needed (normal BMI is between 18.5 and 24.9kg/m2).
• Eating a balanced diet that is low in saturated fat and salt, minimises refined sugars and rich in calcium and vitamin D.
• Drinking alcohol within recommended limits (<14 units per week).
• Stopping smoking if applicable.

MENTAL HEALTH STRATEGIES:

• Minimising stress.
• Mindfulness based interventions.
• Cognitive behavioural therapy (CBT).
• Psychosexual therapy.
• Relationship counselling.
• Practising relaxation techniques such as breathing exercises and paced respiration.

PRACTICAL TIPS:

• Maintaining good sleep hygiene.
• Wearing light, layered non-synthetic clothing.
• Using fans.
• Wearing hair up high above the neck line.
• Avoiding triggers such as spicy food, caffeine, smoking and alcohol.
• Talking with occupational health if support is needed in the workplace.